Whatever the fuck I feel like

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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nexusmidas
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Whatever the fuck I feel like

Post by nexusmidas » Thu Mar 29, 2012 4:21 pm

I just wanna feel good, look good, stay healthy and enjoy my workouts... I like being creative with my training and try new things.

I want to lean out a bit right now, not looking for any added size, just in the right places: abs, side delts, upper pecs, calves. I cut back on squatting and leg work in general, being unable to wear normal jeans is no fun.

Im working on muscle-ups as well.

Im not listing any weights because i believe that being to focused on lifting heavier weights every workouts.. gets you nowhere.. yeah you lift more but with bad form.. burn out etc. I increase and decrease weights from sets to set according to my abilities for that day... Since i started doing that i noticed that i actually made more progress.

Today - abs, chest, delts, tris & calves
Sprinter crunches 4xf
Hanging knee raises 4xf
45 degree incline DB press 4x6 1x10
Assisted muscle-ups 4xf
DB upright row - leaning forward 4x10
80 degree Chest supported lateral raises 4x10
Scott DB presses 4x10
Dip 1xf
Pullover + press 4x10
One leg Calf raises 4xf

30-60 sec rest on all sets

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Mickey O'neil
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Re: Whatever the fuck I feel like

Post by Mickey O'neil » Thu Mar 29, 2012 5:09 pm

Nothing wrong with this, nexus. You've got to enjoy whatever training you do. Good for you finding something that works for you.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Fri Mar 30, 2012 5:26 pm

Thanks Mickey!

Today - lats, muscle-up, abs, biceps
Pullups various grips (dead hang/soft elbows)
L pullups
Explosive pullups
Assisted muscle-ups
Muscle-up pulldowns
Sternum pulldowns
Hanging knee raises
knee raises on the dipping bars (alternating/mid range/holds)
Dips with raised knee's

Plenty of sets of all, total workout time 45-60 min

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Mon Apr 02, 2012 8:33 am

Yesterday I went to the park with two friends and had a great callisthenics workout. Made some video's as well. Was fun!
I did:

Muscle-up
Jumping muscle-up and negatives
explosive pushups, pullups and dips -> these drain your strength insanely fast, now i understand why some of these guys get so muscular
Pushups with somebody on my back
inverted rows
one arm pushups

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Wed Apr 04, 2012 9:10 am

Monday - Park workout
muscle-ups - singles, still a bit sloppy
Jumping muscle-ups
Straight bar dips
Explosive pullups
Pushups
Knee raises
Pullups various grips (soft elbows)

Tuesday - Leg focus
Squat 60kgx10, 80x10, 90x8, 100x8
Dips 1x45
Pullup 1x12 reps
Knee raises 2 sets
Last edited by nexusmidas on Mon Apr 09, 2012 10:50 am, edited 1 time in total.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Mon Apr 09, 2012 10:49 am

Wednesday 4/4/12 - rest day

Thursday
Muscle-up 4x1
Cable Muscle-ups (overhand/underhand)
Incline DB Presses
Dips
Pullups/Chins various grips
Hanging/dip bar Leg raises
High rep push-downs 20-30 rep sets - the muscle-ups irritate my elbows somewhat(triceps tendons somewhat), the push-downs completely eliminate the irritation. It used the hurt at night and the next day. I got this Idea from Pavel´s PTP Pro, The WPC coach talks about pumping the connective tissue, I'm amazed how well this works for me.

Friday
Muscle-up 4x1
Cable Muscle-ups (overhand/underhand)
Lat pulldowns (various grips)
Dips/pushups
Bench Press 6 sets 6-20 reps
Cable crossovers 3 x 12-15
Hanging/dip bar Leg raises
DB Curls 10x18kg
Rope jumping 3 minutes

Sunday - workout in the park
Muscle-up 8x1
Pullups/chins 10> sets
Dips 4 sets
Pushups (various)8> sets
Pistol squats 1x2
Long walk on the beach and through the forest

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Mon Apr 16, 2012 8:37 am

Last week I focused mostly on a lot of pressing exercises(dips, db and bench), pullups/chins and muscle-up related exercises. I also went for a short run, found out i suck at running these days.. so I will trying incorporating this more. Over the weekend I went camping with my dad in the Belgium Ardennes, we did over 5 hours of walking through the hills every day... I felt muscles I've never felt before. Calves and the sides of my glutes are still sore.. this is really the best calf/tibialis/foot workout ever.

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Bobby
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Re: Whatever the fuck I feel like

Post by Bobby » Mon Apr 16, 2012 8:44 am

Feels great hillwalking -if the weather is nice (not raining).
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Mon Apr 16, 2012 10:39 am

Bobby wrote:Feels great hillwalking -if the weather is nice (not raining).
Yeah weather was not to bad, but we did have some rain from time to time, at night it's gets really cold, first night went below zero.. made a camp fire every night and had our belgium beers :)

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Wed Apr 18, 2012 5:04 pm

Monday
45 degree incline DB Bench press 5-6 sets of 6-8 reps, top set 6 x 38kg DB's
Bench press 5x4-7
Dips 2 sets
Cable flyes 2 sets
Leg raises

Tuesday - off

Wednesday
Pullups 8-10 sets max reps, first set 14-15 reps, short rests
2 sets 45 degree incline db press; 32x6, 38x6
Muscle up pulldowns - 6 sets 6-10 reps - explosive
Lat pulldowns 4 sets 4-6 reps explosive and heavy
Cable rows 4 sets 6-8 reps explosive and heavy
Knee raises 6-8 sets

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Thu Apr 19, 2012 6:13 pm

Today
Bench Press: 90kgx3 100x5-4
weighted Dip: 20kgx5, 30x5, 40x4 (bw currently at 87kg, 12-14% bf)
30 degree incline DB presses: 40kg DB x 6-5, 34kg DB x 8, 30x8
Military press from chin level: 50x5, 60x4, 50x8

I hit PR's on all the above exercises today!

one arm upright db row
Lateral(alternating)
front raises
Cable upright rows
Face pulls
Pullups

workout time around 90 minutes.

Failed to do the muscle-up, last week i got it, now i dont.. :-(

Trying to cut back on my food intake, but my appetite is pretty high with all the training, yesterday had about 3000kcal. I try to keep it below 2500, but i only manage that a couple of times a week, other days im in the 2500-3000 kcal. Diet consist mostly of: eggs, fish(tuna, salmon, smoked salmon), cheese, avocado, lots of vegetables, rice, potatoes, whole grain bread, red meat (mince, tartar, steak), beer, coffee and honey, fruit not that much, i dont crave fruit a lot, im more of a veggie person. Nuts couple of times a week, maybe 1-2 hands. And quite some beers, week days 2-3 beers, weekend usually more. Most food is organic. Lots of veggies with dinner.

One interesting note, my bodyweight went from 83kg to 87kg the last 3 months, without any changes in bodyfat. While I actually having been trying to cut back on my food intake the last 6 weeks or so, but I probably still ate sufficient because my appetite is pretty good, i easily eat 3500kcal which might not sound like a lot for some... anyway i found this interesting because my bodyweight had been stuck at 82-83kg for the past year. Its actually when i started to vary my training a lot more my muscle mass has gone up that much.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Thu Apr 26, 2012 9:50 am

Last saturday - park workout: dips/chins

Monday
I went for a 1RM in the Bench Press and I hit 120 kg, tried 130 but couldnt get it up.

Tuesday & wednesday - park workout again.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Fri Apr 27, 2012 9:10 am

Yesterday
Bench Press 90kgx5, 100x4x2, 90x8
Various pullups/chins 50 reps total
Dips 3x10
Lat pulldown behind the neck 5x12
Squat 90x5, 100x5x3

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Sat Apr 28, 2012 1:25 pm

Yesterday - friday - Park workout: pullups, dips, chins, muscle-ups etc

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Thu May 10, 2012 8:37 pm

I took a week off from training, wasn´t feeling well, nasty cold, low energy... started training this week again with pullups and dips on tuesday i did squat: 60x10, 80kgx5, 100x5, 110x3.

Today:
Bench press 60x10, dips 20 reps, 90kgx5, 100x4
30 degree incline db presses: 40x8 PR!!!
Wide grip pullup 3x10
Chinup x10
Military press 50kgx5

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Fri May 11, 2012 5:14 pm

Today went roller-blading to the gym, did a couple of rounds on the ramp on the way.

Pullups explosive 5 reps with leg raise
20 pushups
I got my first two muscle-ups in a row!! And i did about 5 singles
Side to side pullup 6 reps
Wide grip pullup 7 reps
Single leg kb deadlift 2x10
KB Clean and Press 2x10 @ 20kg kb
Single leg hops 3x10
explosive pushup 10 reps
Front en side lunges combined
Dip 20 reps
Straight leg hanging leg raises to the bar 4x5-10 - didnt knew I could do these, couldnt do them about a month ago

Happy about today 2 new achievements: 2xmuscle up and the straight leg leg raises

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Thu May 24, 2012 8:35 am

Last week I went for a run combined with callisthenics a couple times.. weather has been really nice around here lately. I combined jogging with some short moderate effort sprints. I would do pushups, dips, pullups and muscle-ups in between on playgrounds. I also went roller blading quite a lot.
I also did some squats, benches and cable rows during that week.

Last monday I did 30 degree incline dumbell presses my top set was 8 reps with a pair of 40kgs. I also did some bench presses 3-4 sets of 4-6 reps. Top set was 100kgx6. Added in some dips, wide grip pullups and couple muscle-ups.

Yesterday I did a short strength focused workout in the gym;
Deadlift: 60x15, 80x5, 100x5, 120x2, 130x1, 140x1, 150kgx1!! PR, the bar started slipping from my hands towards the lockout, but still a PR. Previous pr was 130kg which is a while ago. I think I could do 160 if my grip can take it.

Weighted chin-ups: BW+24kg x 6

Bench Press: 50x15, 80x5, 100x5-3-3, 80x12 rep record!!
Push press 60kgx8

Soccer in the park.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Mon May 28, 2012 8:13 am

Saturday:

20 min basketball. 10 x 50meter sprints with walking and jogging in between. Some pullups

Sunday:
15 min of soccer.
15 min swim in the sea. 3 x 400meter run along the sea shore.
At night GTG Pullups 50~reps, explosive low reps sets.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Sat Jun 02, 2012 12:27 pm

Tuesday:
Bench Press: 100kg 5 sets of 3-5 reps, 80kgx8
Pullups, chinups, dips

Thursday:
Wide grip pullup x13
Muscle-up x1 + 12 dips
Military press 60x8-5-5-5 - PR!!!
Squat heels elevated: 60x10x4 100x6x4
Explosive pullups 4x5
Sternum chinups 4x5

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Thu Jun 07, 2012 12:41 pm

Saturday
Bench press: 70x8, 100x3, 110x2-2-2, 100x3
Paralel grip chin x15
Squat 60x10
Pullup x9
Db row 40x12
Sternum chinups x 6
Pulldown behind the neck x 8
Dips x 20

Tuesday
30 min mobilisers
sprint 100m x 2
Plyo pushup 3x5-8
Single leg squat 2x5

Wednesday
AM: 10 min mobilisers
PM:
Wide grip pullup x17 HUGE PR!!!
Seated db press 32x6
Muscle-up + dips x3
Bench Press 90x3 100x 3-2-1
Last edited by nexusmidas on Sat Jun 16, 2012 11:21 am, edited 1 time in total.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Sat Jun 16, 2012 11:12 am

Sunday
Parkworkout
Muscle-up x4 PR!!!!and more single reps
dips/pushups
40meter sprints x 8

Wednesday
Squat 100x5 110x5 120x3
Bench press 70x10 100x5-4-3

Thursday
AM
Soccer 45 minutes

PM
Db presses 4x6 @ 28-32kg
Wide grip pullup x 15-14
Chinup x 12
More chins and pullups
Seated cable row 3x6 @ 43 kg (per handle)
Pulldown behind the neck
Muscle up x2
Dips / pushups
Treadmill:
1x1000 @ 8km
1x400 @ 12km
1x400 @ 14 km

Friday
Wide grip pullup x16-15-13
Bench press x 60x8 90x3 100x3 110x2 100x4
Dip x25
Deadlift from boxes (upper shin level€ 60x10-6 100x5 130x2 140x1 sloppy 110x3x2
Chins x 15
Muscle-up x2 + 10xdip
Treadmill 4x300m @ 14-17 km speed alternated with walking and easy running. Total distance: 3km
Waist size came down from 89cm to 87.5cm

Saturday
Chins x17
Rollerblading

I've noticed since I do most of my reps with maximum force and speed I've made so much more progress on a consistent basis, it's not even funny.

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Thu Jul 05, 2012 2:38 pm

Just came back this weekend from my holiday to Barcelona.. didn't do much but practice my muscle-ups on the chinning bar at the beach.. Now Im up to 5 reps in a row... the muscle-up has been one of those movements I really wanted to master... Im so happy! I think the peer pressure contributed to the fact I could all of a sudden do 5 reps in row... I still need to work on my form and real mastery of the movement... leg drive is still a bit sloppy.. in short I just need to practice more.. besides that we did a lot of walking and swimming and drink lots of beer and eat burgers and pizza's ;-P I didnt gain an ounce of fat though... which is good of course.

I also bought me some new adidas running shoe's, they are awesome for.. running! Im used to buying these really basic shoes like adidas superstar... with no fancy cushioning and a flat sole.. which is good for squatting but not so much for running... which Ive been incorporating a lot more in my routine latley...

Yesterday I did Bench Press 80kg x 10-9-6-5 - chest is sore! Wide grip pullups 3x10, chins 1x10

Today
Mobilisers
Leg raises
Wide grip pullups 2x12
Squats 5 sets of 3-5 reps
3 x 300~ sprint on the treadmill alternated with walking - loved it with my new shoes

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Sat Jul 07, 2012 11:17 am

Yesterday
Mobilisers
Leg press 1x20 Heavy
Wide grip pullup 2x12
30 Degree incline DB presses 40kgx9-8
dips with knees raised 1x20
Heavy BB cheat curl 40kgx8
Heavy DB curls triple dropset
Cable crossovers, flyes and curls
Bike sprints 4x30 sec max effort with 45 sec rest

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Tue Jul 10, 2012 7:02 pm

Mini workout:

wide grip pullups: 20 reps!!! Another PR!!! Finally hit the 20 rep mark ;-)
Military press 50x12 reps, PR!
Dips x 10
Muscle-ups: 3x2, 2x1

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nexusmidas
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Re: Whatever the fuck I feel like

Post by nexusmidas » Tue Aug 21, 2012 2:17 pm

new pr's:

weighted chins: bw + 24 kg x 9 + 2xbw chins
muscle-up 8 reps + 5 wide grip pullups
close grip bench press: 90kgx6

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